The Truth About Detox Diets
A detox diet sounds like a good idea, but there is not much evidence to support it. Learn about some possible benefits and the risks of detoxing.
Medically reviewed by Pat F. Bass III, MD, MPH
Starting a detox diet, or detox cleanse, sounds like a good idea: Who wouldn't want to cleanse their body of dangerous toxins? People who push these diets claim that toxins from our food and water get stuck in our digestive systems and other parts of our bodies and need to be eliminated. But when it comes to telling us exactly what these toxins are, and why our bodies need a special diet to get rid of them, there is not much in the way of convincing evidence.
"Detox diets are often very restrictive diets,” says registered dietitian Debra J. Johnston, RD, director of nutrition services at Remuda Ranch, a program for eating disorders in Wickenburg, Ariz. “This makes them hazardous for many people, including the patients that I normally work with. Many times, people embark on these diets in an effort to feel better, but they often do so without consulting their physician first."
Some Common Detox Diets
There are many types of detox diets. Most are meant for short-term use to flush or cleanse your system. Although there may be some immediate weight loss associated with detoxing, losing weight is not the main purpose for most of these diets. Detox diets may involve periods of fasting, drinking only fluids, eliminating certain foods, herbal supplements, or even the use of enemas to cleanse your colon.
"Many detox diets eliminate processed foods and animal products while emphasizing fresh fruits and vegetables. Other detox regimens increase the amount of water or juice that the individual consumes," explains Johnston. Eating natural foods, eliminating processed foods, and increasing fruits and vegetables can be good for digestive health.
There are detox diets that last one day and detox diets that last four weeks. You can detox on raw foods or lemonade. Here are some examples of popular detox plans:
Master Cleanse. First introduced in the 1940s, the Master Cleanse may start with a phase that has you drinking only lemonade made from spring water, lemon juice, maple syrup, and cayenne pepper for up to two weeks.
Fast-Track Detox Diet. This detox diet claims you will lose up to eight pounds and get rid of so-called fattening toxins. The diet starts with organic foods and then moves on to fruit juices and psyllium husks or ground flaxseed to stimulate your colon. The total diet lasts for 11 days.
Jump-Start Juicer. This diet is a combination seven-day weight loss and detox cleanse. The diet is based around eating only raw fruit and vegetables for a whole week.
Other popular detox diets include You Are What You Eat, Fruit Flush, Quantum Wellness, and the Martha's Vineyard Detox diet, which claims followers will lose 21 pounds in 21 days.
Possible Pros of a Detox Diet
Here are a few of the claimed benefits you might experience from a detox cleanse:
Cons and Risks of Detox Diets
"Often detox diets have a placebo effect where the individual feels better because he believes that he is doing something healthy for his body, while in reality, he may be doing more harm than good by causing nutrient deficiencies," says Johnston.
Have digestive problems? Find a gastroenterologist near you.
She warns:
Johnston says that anyone who is thinking about starting one of these diets should contact his physician first.
“Until there is solid scientific proof that detox diets really have any effect on the level of toxins in the body, my recommendation is that people eat plenty of fresh fruits and vegetables, high-quality proteins, and a wide assortment of whole grains. Our bodies were created with a very complex detoxification system that if properly cared for will function very well to eliminate toxins," she says.
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